5 Movements to Reverse the Spinal Issues Caused by Excessive Sitting

Every office job or any job in a corporate setting entails a lot sitting for prolonged periods of time. Even though it’s not explicitly stated, sitting is pretty much a job description that many employees have. That’s because their work means sitting for 8 hours per day, 5 or 6 days per week while looking at a computer screen.

Sitting for long periods of time can be the cause for a multitude of health issue like edema, varicose vein, pain in the lower back muscles and many others, that if left untreated can create bigger health problems in the long run. That’s no reason to panic, because we have just the right advice for you that could remedy that in the form of five exercises:

1. Glute Bridges


Lie on your back, bend your knees and keep the feet on the floor. Then, raise the b**t and the hips in a way that the body is in a straight line. Hold the position for a few seconds then lower the b**t and hips down. You finished one rep. Try doing 4 sets of 12 repetitions. If you find that easy, add additional load and hold it on the thighs while executing the reps. This movement develops the glutes and hips and has an effect on the abdominal muscles as well.

2. Wall Stretch

quad wall stretch

Kneel in front of a wall with your back facing the wall. Put the leg you want to stretch up against the wall with the toes on the actual wall surface. Support on your knee which should be standing right at the base of the wall. Bring the other leg into a lunge position and lift the torso up. The closer your knee is to the wall, the greater the stretch.

Remain in the position for 2-3 minutes. Afterwards, switch legs

3. Full Squat

Photo credit CrossFitMurrayfield.com

With this squat variation you get into a squat position with the feet on the floor, with the back rigid and straight and the but going as low as you can. Something similar to a baseball catcher stance. You are supposed to feel a stretch in the legs, groin and back.

4. Leg Swings


There is a chance you’ve probably seen someone doing leg swings but weren’t sure that they were doing exactly. This exercise is meant for loosening the muscles and stretching them.

It entails holding onto something to keep balance and then swinging the leg in a back and forth motion as high as you can go. You can start doing the swing with each leg one at a time and then side to side. Do 20 swings of both motions.

5. Fire Hydrants


Start the exercise by putting both hands and kneed on the floor and raise the leg to the side as high as possible while keeping it bent all the time throughout the movement. Return to the starting position. You did one rep. You’re supposed to feel a contraction in the hips and the b**t.

There’s no need to do any of these exercises every day. Even managing to take brisk walks during your break or in the hallway for 15 minutes, every two to three hours would be a good starting point.